Exercises for building powerful triceps
Triceps are more diverse than biceps. Like biceps, triceps should look good from any perspective. Triceps are needed to make your hands look massive and impressive, even in a relaxed state.
When someone says: “Wow, look how huge his hands are!”, You can be sure that this effect is created by triceps. When you are on stage, triceps remain in sight 90% of the time, no matter what postures you take.
Triceps: triceps muscle that works in opposition to the biceps. Because of the deltoid muscle, to connect with the ulnar ligaments.
The movement of the arms back and bringing the arms to the body. All muscle is involved in the extension of the forearm.
As you say above, the triceps consists of three heads. In the literature, there are often described exercises that can be directed only to its training. In fact, all the triceps exercises involve all three of his heads, and they all get the athlete’s genetic data.
Training should be about the same. Thus, we get the full load and good stimulation.
You must determine which of the triceps bundles is specifically lagging.
Below we give the basic exercises for training the triceps.
01.Zhim lying narrow grip
A narrow weight lying on a narrow weight treats well the middle of the pectoral muscle and the long muscle, and by changing the angle of inclination of the bench you can change the load on different areas of these muscles. To perform a bench press, lying in a narrow weight, it is possible with a free weight, as well as in Smith’s car.
Working in a car should not include all kinds of stabilizing muscles that should work in Smith, but in all respects both in infants and children. deltoid presses. This happens because of the well-established trajectory of movement, which is due to the biomechanical nuances of the simulator design. Take a prone position on the bench. The back of the head, back and buttocks are tightly pressed against the surface of the bench. Grasp the fingerboard with an open grip (palms away); the distance between the hands should be less than the width of the shoulders. Remove her in straight arms. The griffin must be found over your neck. After a powerful effort to survive, leave it in place. Moving the projectile along the vertical line will reduce the load on the pectoral and deltoid muscles.
French Triceps Bench This bodybuilding and power lifting exercise for triceps development. Involved muscles: if the neck of the bar goes down behind the head, then if the neck of the bar goes down behind the head, it is activated by the elongated head of the triceps.
The massiveness of your hands depends on this exercise, provided that the technique will be perfect.
Head looks a bit over the edge. This can be easily pulled back by bending your elbows. This does not prevent this.
Straighten your arms up, ask your partner to set you up. It is advisable to use a bar with an EZ-neck, but if you do not have one, you can do the exercises with a traditional bar with a straight neck.
Fully straighten your arms back and turn them back 45 degrees from the vertical – this is the starting position. Run the upper part of the arms still, gently lower the bar to the head. Try to keep each other’s elbows while driving. Breeding elbows is a wrong execution.
Slowly inhale when flexing the shoulder joint, exhale sharply with extension. The time must be several times longer than the extension phase. Completely exclude all possible options for cheating.
03. Arm extension with a barbell from behind the head
Barbell reversal due to the head The vertical position of the arms is extremely shortened with short triceps heads. Supervision by means of a curved bar helps to better distribute the load between the three heads of the triceps.
Sit on an inclined bench and ask your partner to give you a shell in your arms extended above your head. If there is no partner, take the barbell from the floor and lift it to your chest by yourself. Sit on the bench, lift the weight above your head, and fully extend your arms in your elbows. Inhale, bend your elbows, lowering the fingerboard behind the head. At the end of the movement, returning to the starting position, exhale.
For safety reasons, do not arch the waist too much.
Movement must be strictly from the elbow. To increase the load on the triceps, linger at the bottom for a second and slowly lift the weight to the starting position.
04.Ragging the arms with a dumbbell from behind the head
The extension of the arm with the dumbbell due to the head. The extension of the arm with the dumbbell allows you to work precisely on the triceps lagging behind in development for the proportionality of the arms. In addition, the implementation of this exercise perfectly works the upper part of each of the three heads of the triceps, which leads to a thickening of the top and middle of the triceps muscle. Often hand extensions are performed in order to separate (separate) all three heads of the triceps from each other and separate them from the deltoids.
Sit on the bench and place your feet firmly on the floor. It is better to do this exercise on the Scott bench, resting your back on an adjustable platform.